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How I Built a Healthy Snack System My Kids Actually Use

Writer's picture: Kattie MunizKattie Muniz

When I got pregnant with my oldest, I’ll admit it — I wasn’t exactly a role model for healthy eating. Let’s just say the freshman 15 turned into the freshman 30 before I even got pregnant, and my cravings for McDonald’s and Taco Bell were more of a lifestyle than an occasional indulgence. No shame in loving a Big Mac, but all the time? Not great.


Then, during college, I took a nutrition course that completely changed my perspective on food. While pregnant, between raising a baby, going to school, and trying not to spiral into postpartum depression, I started learning to cook and bake. I had time (well, sort of), and Pinterest had just launched, so I dove into recipe boards like my sanity depended on it—because honestly, it kind of did.


What started as an effort to meal plan and meal prep (before it was trendy) eventually led me to build a healthy snack system in my house that worked for my family. Over the years, through trial and error, I figured out how to make healthy eating easy for my kids and manageable for me. Here’s how I did it — and how you can, too.


Why I started building a snack system


It took me a solid two to three years to figure out my groove when it came to food. Thankfully, my daughter’s preschool had a strict food policy, which taught me a lot about pairing snacks and making balanced choices. That’s when I realized a few key things about kids and food:


  1. If you want your kids to make good choices, you have to give them good options.

  2. Pairing familiar foods with new or less-loved foods makes a big difference.

  3. Kids will mimic what they see. If you’re modeling healthy habits (and being honest about your struggles), they’re more likely to pick up on those behaviors.


Building a healthy snack system


Here’s how I created a snack system that worked for my family and helped my kids learn to make good food choices on their own.


1. Stock the house with healthy options

It sounds simple, but if you don’t buy junk, they can’t eat junk. I started prioritizing whole foods like fruits, veggies, and proteins. Prepping snacks in advance helped a lot—think carrot sticks, apple slices, hard-boiled eggs, and cubed cheese. When healthy choices are accessible, kids are more likely to grab them.


2. Teach kids to pair foods

I’ve taught my kids the basics of pairing snacks. For example:


  • Pair a carb (like crackers) with a protein (like cheese).

  • Pair something sweet (like apple slices) with something savory (like peanut butter).

  • Avoid pairing sugar with sugar or carb-heavy snacks with more carbs.


To make it fun, I’ve shown them how to build snacks like hummus with carrot sticks or pita bread, yogurt with granola, or even chicken bites with cheese and naan.


3. Model what you preach

I’m not a fan of broccoli. I’ve said it out loud to my kids many times. But I also say, “I know it’s good for me, so I’m going to eat it. Let’s see if we can make it better with some lemon juice or cheese.” I want my kids to see me trying foods I don’t necessarily love because that’s how they learn. If they know I’m willing to try, they’ll be more open to trying, too.


4. Teach them to make their own snacks

Giving kids independence with food is a game-changer. I’ve shown my kids how to put together simple snacks like:

  • A granola bar with a side of apple slices.

  • Hummus with carrots or pita bread.

  • Yogurt topped with a drizzle of honey and some fruit.


They also know they can grab ready-made snacks like applesauce, fruit snacks, or crackers — but they’ve learned not to pair those with another “easy” snack. For example, pairing applesauce (a sweet) with a veggie or protein keeps things balanced.


5. The power of exposure

The most important thing I’ve learned about kids and food? It’s all about exposure. Your kids might not like a food the first, second, or even third time they try it, but regular exposure (without pressure) is key. If they see the rest of the family eating and enjoying it, they’re more likely to come around eventually.


Why a healthy snack system works

This snack system isn’t about perfection — it’s about creating an environment where good food choices are easy and sustainable. By teaching my kids how to make their own balanced snacks and modeling healthy habits myself, I’ve taken the stress out of snack time.

Do my kids sometimes fight me on trying new things? Of course. Do they always make the perfect choices? Nope. But the foundation is there. They know how to create balanced snacks, and they see food as fuel for their bodies rather than just a quick fix.


If you want your kids to make better food choices, start by setting them up for success. Stock the house with healthy options, teach them how to pair foods, and model the habits you want them to have. It’s not about being perfect — it’s about being consistent and making healthy eating a normal part of life.


Building a snack system takes time, but trust me, it’s worth it. Not only will it save you stress, but it’ll also give your kids the tools they need to make good food choices for life.

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